CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 12

ODD: 7 shoulder to overhead

EVEN: 40 double unders

L1: 45/35

L2: 115/85

L3: 135/95; 50 double unders

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP:

300m row

15 pull-up

15 back squat

L1: 45/35

L2: 115/85

L3: 165/125
300m row counts as 10 reps.